Essential Random Gym Thoughts Revisited...

[dtownreppin214]

Former and haven't experienced any shoulder problems. That said, flat bench is my weakest and least favorite lift of all the major lifts so as I keep moving up I might be forced to switch. Just curious how tall are you and do you have long arms?

i'm 6'2, my arms are pretty long.

My opinion is pinning the shoulders together (retraction) is fine for powerlifters who are trying to move as much weight as possible in the shortest distance for a single rep. But if you're a regular lifter doing 6+ reps for hypertrophy, then keeping the shoulders pinned while moving weight upward is a completely unnatural position for your body and could lead to issues. Just sitting at my desk as I'm typing this, I'm trying to mimic pressing my arms forward while keeping my scapula retracted/pinned, and it just feels totally unnatural and weird.

But this is a change I just recently adopted. I did the same as you for the longest, until I got above 245 lbs and started having issues.

N1 guys did a good breakdown on this topic

 

[xXMASHERXx]

Snip

I'm 6'0 with long arms as well, though I lift more like a powerlifter than a bodybuilder so my focus is like you stated. I'll check out the videos you posted when I have a chance.

 

[phcitywarrior]

What's funny, I hear more stories of people getting hurt from benching (shoulders) than any other lift.

Kinda what happened to me and I've now switched to DB press. Issue is my current gym doesn't go higher than 100lbs on the DBs.

 

[xXMASHERXx]

Kinda what happened to me and I've now switched to DB press. Issue is my current gym doesn't go higher than 100lbs on the DBs.

I think it's because it's the most popular lift and people don't realize how much technique is involved in doing it correctly. Also having longer arms makes it harder for you to find comfortable positioning imo.

 

[Capitol]

Yesterday was pretty cool. I messed up my eating window but the weather was nice enough to workout outside. I found a nice rhythm of cycling throug arms, abs, and legs but I was especially mindful of troubleshooting my form and I'm not feeling any nagging pains today.

 

[Ryze]

My log sheet is getting out of hand. Going to clean it up this weekend.

Damn. Chart made me realize I'm not doing shyt in the gym

 

[Capitol]

Damn. Chart made me realize I'm not doing shyt in the gym

Don't lie. Have you been chasing yoga pants and booty shorts around instead of gains?

 

[phcitywarrior]

I'm very glad the end of this week is also the end of the month. Last couple days I've been a bit off it. Still getting in exercise but the casual drinking and not being tight on food hasn't been good.

I'm not there yet even though I've made very solid progress and can tell the process is working. How I've been moving the past 8 weeks is more so how I should be for the next 16 weeks outside my 12 day holiday in late March.

Smashing that chick Saturday, Sunday and Monday really through me off my routine no cap

As far as it's a quick bump that I nip in the bud ASAP, I'll be good. I have all of March to regroup.

7/10 month for February

Ultimately fitness is a life long thing that I'm dialed in for, but there's a certain "sprint" I need to have until at least the end of May...

 

[phcitywarrior]

AYOOO Chat GPT got the hookup when it comes to getting a solid workout routine

Asked it for a new 5-day workout plan that I can use for March that focuses on compound movements, I can get done in 75 mins but also leaves room for core work and has emphasis on shoulder stability. Good for fat loss, too.

Gave me a banging workout plan I can start on Monday

 

[dtownreppin214]

Had a brutal quad-focused leg day yesterday (hack squats, belt squat, leg presses, extensions, lunges). Had to pull out the massage gun for the first time in months. Going to double up on the magnesium/fish oil the next few days to help w/ recovery.

 

[xXMASHERXx]

Had a brutal quad-focused leg day yesterday (hack squats, belt squat, leg presses, extensions, lunges). Had to pull out the massage gun for the first time in months. Going to double up on the magnesium/fish oil the next few days to help w/ recovery.

What massage gun do you have? I was gifted a cheap one that broke after a year of use and been looking into getting another.

 

[dtownreppin214]

What massage gun do you have? I was gifted a cheap one that broke after a year of use and been looking into getting another.

Sharper Image Powerboost

Costco has it on sale every so often.

 

[phcitywarrior]

Good 4 mile run today. Ran with knee sleeves for the first time and they’re a game changer. Probably my fastest 4 miler in a while.

For a “bad” week, I still was active 3/5 days M-F and will play soccer tomorrow. I’ll just look at this week as my deload week after being at it for the past 8 weeks consistently.

Will grind hard for the next four weeks before my holiday. This week I was definitely off it with my routine and I need to get back to it.

February is in the books and this is what I’ve learned as I’ve continued on my fitness journey:

1. I’m not there yet but the process is working. I’m comfortably down two pant sizes and a shirt size since the start of the year. Seeing more definition in my abs and my face is slimmer. Still a long way to go but by end of Q1 I will have hit my first major milestone and some (down 20lbs)
2. My eating habits are sustainable as is my workout regiment. I can still track my calories and protein a bit better and optimize my calories better e.g. chicken breast instead of thighs for my salads, one pack of oyster crackers instead of two for my soups etc.
3. I don’t miss weed and I will not go back to how I used to consume it last year. Overseas on holiday? Sure, might pop and edible or have a THC drink. But smoking is likely in the bushes for good.
4. With alcohol, I’m going back dry for March and after that I will limit to just 2-3 drinks a week and really only on the weekends. It messes up my sleep and since I’m going for 6hrs of sleep a night so that I can wake up by 4am, I need those 6hrs to be serene.
5. I want to dial in my weekends even more for March. I get my intense cardio from soccer and cycling, but I should still be eating at a slight deficit, not maintenance.
6. I’ve been saving up a lot not eating out as much. People talk about this all the time but it’s very true. Uber Eats stay sending me promos and deal. Be gone Satan!
7. I should have had this level of focus years ago before the weight started to creep up but better late than never. I should hit my overall weight goal by Oct/Nov and then from there it’ll just be leaning out the body fat and increasing muscle mass. But the “heavy” lifting will be done so to speak. To be honest, I could hit the target earlier but I’ve built in a bit of a “buffer” in summer so to speak eg if I’m targeting 5-6lbs weight loss a month, summer might be 3-4lbs. Need to be realistic. That’s why I’m front-loading my progress before summer comes.
8. I’m overall just feeling better. Can’t put a price on the feeling.

Ready for the grind in March! Lemme see what this ChatGPT workout plan hitting for

 

[xXMASHERXx]

Had lunch with my old running coach today and we started talking about the good old days. Was going over some of my best races and its hard to believe that at some point I was able to run 3 miles in less than 16 minutes. I'm happy to run a mile in under 7 minutes these days lol.

 

[The BasedFather]

Deadlifts got me on Jupiter